9min Amrap
Bench Press 3-6-9-12-15-18 (50-60% of Maximum)
C2B 6x per round

Voimatempaus ponnistus korkeudesta 4x3@30%

Raakatempaus polvelta 5x2@60%

Raakarive polvelta+ RATY 5 x (1+1)@60%

Varpaat tankoon 3 x 80%

Optional Accessory

GYMNASTIC CONDITIONING

2-3 rounds, rest as needed:

1) 10+10 Ring Circle
2) 10-15 GHD Hip Extension

RPE 3

5RDS

Max reps bench press @ BW
Max reps strict Pull ups

Rest 3 min btw rounds

AMRAP`S
AMRAP 1 Box over jumps 24/20"
AMRAP 1 HSPU
AMRAP 1 Deadlift 70/50kg
AMRAP 2 Box over jumps 24/20"
AMRAP 2 HSPU
AMRAP 2 Deadlift 70/50kg
AMRAP 3 Box over jumps 24/20"
AMRAP 3 HSPU
AMRAP 3 Deadlift 70/50kg

Snatch 1rm

7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups

Post time to comments.

Squat clean 10 RM

Squat clean 3 RM

Mobility